6/10/15 - Today reminded me that I need to stop trying to dignify my strength expectations and just do what I can do on that day. It turned pretty ugly, but I capitalized by finishing in a way my body couldn’t. Brutal sled drags.
FS (no belt)
135x10
185x5
225x5
275x5
315x5 expected a difficult, but not an anticipated set of failure with 10 reps, still everything felt wrong about it.
reracked, took it back out and it crashed to the floor. Deja vu. My squat is sucking major ass atm while my deadlift climbs. I think this is partly due to the fact that the sumo deadlift and the front squat are polar opposites as far as body mechanics, and just maybe my hips are taking a beating, like they already don’t take enough :l
275x5
225x10
185x15
Sled Drags (270lb tire) w/ 30 second intervals between sets
x35 feet x 10
Totalled 350 feet in probably 7ish minutes. Doesn’t seem like much, but a large tire shows no mercy on asphalt.
Deadlifts from 1.75 inch mats
135x8
225x3
315x3
405x2
500x1
585x1
585x1 strained, but this wasn’t even as hard as I made it out to be. Definitely have 615-625 from this height.
Pause deads
405x3x3 these hurt lol
big ab circuit that rendered me unable to breathe and done.
Forgot to add the One Arm BB holds I did after deads today.
185x20-25s
185x20-25s
145x20-25s
145x20-25s
I have no fear of my grip on deadlifts as I’ve been able to hold my max at lock out for well over 15 seconds but sumo is a bit weird. With sumo, your supine hands elbow can take a lot of torque if you’re disgustingly inflexible like I am. We shall see in the future when I pull mixed.
6/18/15 - Today was a heat stroke inducing work out. I think it was around a solid 100f/38c in NC. Finished with sled drags and almost died pretty much.
Paused High Bar BS (no belt)
135x5+5 front squats
185x3+3 front squats
225+100lbs bands x3x3
315+100lbs bands x3
Log Cleans (no press): working on form here. When I attempted 2 log clean and presses with 300 I failed the second clean but could have pressed it had I cleaned it. My technique is shit. On 210 and 260 I’d lap it but I’d be in a quarter squat and that’s not how I’d normally do it but I was experimenting and it seemed easier. Once I got to 300 that technique stopped working. The log would just slide off my quads.
110x3
160x3
210x2
260x1
300x0,x0. Kept slipping off my sweaty legs.
300x1 super easy. I could have doubled this if I hadn’t wasted so much effort on the previous attempts.
I don’t know what it is about log cleans but I struggle so much with em. It’s always hit or miss. I need to get more proficient at them. It’s not a matter of strength, it’s a matter of getting consistent with the movement, because half the time a heavy one is in my lap, it feels like it’s about to fall out. Never had this issue with sandbags or stones.
270lb Tire Drags (1 minute rest periods)
10 sets x 40 feet Started getting chills up my spine toward the end it got so hot!
I can relate brother. The log clean is one of the hardest things for me to wrap my brain around. People talk about rowing the bar to your chest in lap position then rolling it up… but for some reason I can’t seem to get my brain and body to work together to make that happen.
As it stands, I “lap” it in a 3/4 squat like you said, then heave my hips forward as hard as I can like it was an awkward kettle bell swing. It works most of the time, but takes a lot of my energy out for the press. If I can figure out something that works better, i will definitely share…but for now, it looks like we are both in log cleaning purgatory…
I am absolute crap at log cleans but a program I remember seeing Rob Oberst talk about in an issue of “Power” is
10 minutes
EMOM log clean 80% of 1rm (not sure if it was singles or triples. You’ll probably want to experiment)
It’s a good workout, and a decent way to get in some technique training as well. I did something similar, but it was triples with 80% of competition weight.
6/21/15 - Ate very little in the last few days. I don’t just mean a little…I mean…almost nothing. Had no fuel for today and it showed, shut it down early.
6/23/15 - Bodyweight is finally back down to 231, probably part due to not eating enough calories but hey i’m less fat now. Piss poor benching today though. Had a dream I nailed 400 finally. Took it as a good omen but then jk!
Bench (grip a lil over 3 inches from knurling, feels good this way)
45x8
135x5
185x5
225x3
275x1
325x1
365x1 I tend to lose tightness at the bottom, and this felt extremely heavy off the chest. Lock out was not a problem as usual.
225x10
225x10
225x10
Add Slingshot
245x10
275x8 rerack, 2 more
Double Paused Floor Press (pause at bottom and again 3 inches in the middle of press)
185x5x5
235x3x3
Making it an obligation to train my triceps from now on. Maybe them being stronger will help even though they’re already seemingly very over powering on most of my pressing lifts iwthout even training them lol.
BTN DB Tri Ext. (these used to give me elbow issues but today, first time doing them in several years, felt good.)
100x8
100x7
100x7
[quote]strongmanvinny wrote:
6/25/15-Log clean practice. Took it light with 75ish%. Gonna definitely enjoy doing these. It’s a shame I put these off for a while.
Log clean (EMOM for 10 minutes)
230x10x1 cleaned these harder than if I had some fabulouso and a steel wool brush. ha. ha.
[/quote]
Glad that workout was a hit. It was huge for me getting somewhat decent on the mechanics. Can do a decent job getting you out of breath too, haha.
[quote]strongmanvinny wrote:
6/25/15-Log clean practice. Took it light with 75ish%. Gonna definitely enjoy doing these. It’s a shame I put these off for a while.
Log clean (EMOM for 10 minutes)
230x10x1 cleaned these harder than if I had some fabulouso and a steel wool brush. ha. ha.
[/quote]
Glad that workout was a hit. It was huge for me getting somewhat decent on the mechanics. Can do a decent job getting you out of breath too, haha.
[/quote]
The advice was so simple but someone had to say it lol. Thanks again, and there’s no lie that it puts your ass in gear.
6/27/15 - I ate like a diabetic going to the electric chair yesterday impromptu, so I had to put the calories to use. Was going to wait till next week to pull heavy cause my lower back was feeling knocked up but everything felt so light today.
Deadlifts from floor
135x5
225x3
315x3
405x2
500x1
550x1 this felt the exact same as 500, thus influencing me to take 600.
600x1 PR and very much well deserved lol. It was also so easy I tried a double but got greedy and didn’t drive me legs into it at all and tried to stiff leg it. Found out I’m not a 600lb stiff legger yet.
Single leg hip thrust
+band x 10
+band x 10
x15
x15
Lying HS curl
x15
x12
x12
x12
Random AMRAP Pull ups
x15
Abs are actually sore as fuck so I’m postponing ab work to another day.
